Today's show is all about you, the listener! First, Smitty announces the launch of the new app "Team Forever Strong" - a new training app that will deliver customized "DeFranco/Diesel" programming, right to your phone (52-weeks/year round).

Then Smitty and OB ask each other questions from this week's Instagram Q&A and cover everything from shoulder mobility, sled work, back training, and even a couple of embarrassing moments. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast

TIMESTAMPS

[0:00] Powerlifting Meet

[4:10] Team Forever Strong Programming

[13:00] Keep it Clean with Cluster Sets

[15:00] Polarized Training

[27:44] First Reaction to Q&A Questions

[29:38] Make Light Weight Feel Heavy

[36:00] The Key To Regaining Shoulder Range of Motion

[39:01] Embarrassing CPPS Moment

[41:00] How to Implement Sled Work For Strength

[48:40] Back Raise vs Reverse Hyper for Low Back

IMPORTANT LINKS

Team Forever Strong (The world's only fitness program dedicated to longevity-based muscle!)

OB's Instagram

Smitty's Instagram

Infinity Athletics (Ithaca)

RESOURCES

Order LMNT! (The Cleanest Sports Drink on the Market)

The Cold Plunge (Get $150 off the premier cold plunge tank)